How to naturally fall asleep

Everyone would like to fall asleep quickly to bed. Still, falling asleep remains a problem for many. Indeed, many people find it difficult to sleep quickly at bedtime. They are desperately waiting for the sandman, counting the sheep.

It must be said that we often observe in the population multiple sleep disorders. Throughout the world, nearly one in two people suffer from this disease. This is one of the factors responsible for weight gain, stress, fatigue and many other diseases.

If you are looking for a quick sleep tip, know that it is important to readjust some of your habits. By reviewing your lifestyle, you will probably find more easily sleep. To help you, we offer six simple tips to adopt daily to fall asleep. And no need to take a medicine to achieve it!

Prepare your body

How to sleep faster in the evening? The first answer to this question is to put his body in order. Playing sports during the day, shopping, exercising or any other energy-intensive activity can only help you fall asleep quickly.

Something relaxing like a hot bath with essential oils will help you relax. Just like reading a book or listening to soft music. With this natural trick, you will gradually find sleep by sliding slowly into Morpheus’s arms.

Limit caffeine

To fall asleep deeply imposes not to consume excitants. Although the reaction to caffeine differs from one organism to another, it is important not to abuse it. This substance is stimulating, it delays the falling asleep. It is therefore advisable not to consume 4 or 6 hours before bedtime.

Ban the light

Darkness is the ideal remedy for falling asleep. Turning off lights and screens helps to disconnect the mind from daily concerns. For a total darkness, you can use a night mask. It will be used if the conditions do not allow extinguishing everything, especially in transport.

Respect his rhythm

It is important for everyone to find the perfect time to go to bed. When you feel your eyelids get heavier and you get tired, do not fight. This is the perfect time to fall asleep quickly.

Once this time is found, get used to your body at this rate by going to bed each day at the same time. Likewise, make sure to wake up at a fixed time each morning. This method will make you sleep fast and reduce sleep disturbances.

Eat lightly

Dinner is the most complicated meal of the day. Indeed, the body does not have time to digest everything before falling asleep. This is why it is better to avoid eating fatty and sugary foods that require longer digestion.

Besides, it is better to have dinner early. This allows more time to digest. By taking into account these few precautions, you will be less confronted with the bloating responsible for a late falling asleep.

Opt for comfortable bedding

Naturally, quality bedding is a prerequisite for falling asleep quickly. Especially when we know that the discomfort of a bed has a direct impact on the quality of sleep.

Remember that over time, a mattress collapses. It is therefore wise to change it regularly to avoid back pain. Finally, investing in a comfortable bed is probably the best solution to fight against insomnia without sleeping pills.

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How light impacts sleep

The mechanism of falling asleep to science is completely unknown. It is associated with inhibition of the work of several parts of the brain involved in the regulation of sleep. These sites are involved in varying degrees in the process of initiating sleep. If inhibition does not occur in any of the structures, the person becomes sleepless.

  • How is sleep related to light, does the translation of arrows in the autumn and spring harm? Is it possible to level problems with sleep with the help of artificial light at home? In southern countries, it is customary to sleep in fully shaded rooms all year round – is it harmful to wake up in complete darkness?
  • Light affects sleep in two ways. First, it nonspecificly activates brain activity, which is why sleep may not occur. Secondly, the light regulates our daily rhythms: there is a phase of the active and passive state of the body. The person fall asleep best in the phase of the passive state.

Some studies show that during the spring transfer of arrows in schoolchildren, for example, all the symptoms of lack of sleep are observed: larks feel unwell for two weeks, owls for three weeks. Autumn translation of the arrows is much easier.

The lack of sunlight during the winter period adversely affects our state of health and mood. Doctors are struggling with this condition with the help of light therapy, or treatment with light.

And if the problem of sleep was not where we think?

When we question the people about what disturbs their sleep the most, it is the noise that is spontaneously mentioned. And for good reason, nearly one in three people is hindered by noise on weekdays or weekends. There are, however, two other sleep disrupters that deserve more attention, especially since they are relatively easier to control: light and ambient temperature.

Without even being aware of it, light is a powerful synchronizer that constantly shifts our internal clock over the 24-hour cycle. It can also keep our brain alert, although it becomes more difficult when you have been awake for more than fifteen hours. Fatigue ends up winning. Below this, the alert effect is possible even with low light intensities, such as that of a room lit at night.

The brain sensitive to different wavelengths

The scale of the problem is undoubtedly underestimated because the Opinion Way survey conducted for the National Institute of Sleep and Vigilance and the MGEN, presented Tuesday, reveals that 24% of people are exposed to street lighting in their room. A figure that even reaches 31% in the city. We must add the lights that sometimes persist in the rooms.

It is also probable of making use of the great sensitivity of our brain to light. For example, to stay awake when driving at night. This time, it is the wavelengths that play a decisive role.

Summarizing all the above, we can derive several rules:

Remove from your bedroom everything that can glow in the dark, including watches, electronic devices, gadgets and all sorts of “starry sky” type relaxing lamps that you leave on for the night.

Turn off the light at night, even the dimmest of nightlights.

Hang thick curtains or close the blinds so that street lighting does not penetrate the room.

Do not read before going to sleep on a tablet or smartphone and do not take them into the bedroom at all.

All of this will help with a natural sleep.

What prevents sleep?

Sleep quality affects the immune and cardiovascular systems, growth rate and many other factors associated with longevity. If night after night you turn around for hours without sleep, can’t sleep for a long time, or wake up too early, your body and brain do not work at full strength during the day. However, if you organize your life properly, there will be no insomnia. The main thing to eliminate what prevents sleep.

If night after night you turn around for hours without sleep, can’t sleep for a long time, or wake up too early, your body and brain do not work at full strength during the day. However, if you organize your life properly, there will be no insomnia. The main thing – to eliminate what prevents sleep.

What happens when you do not sleep, you do not need to explain – this state is familiar to everyone. But we do not always understand why we sleep badly. Want to find out the obvious reasons for lack of sleep and ways to help your body fully relax?

We invite you to the second lecture on the rules of healthy sleep. In the  first lecture, our speaker, somnologist Mikhail Poluektov, spoke about the physiology of sleep and what needs to be done to get enough sleep and feel active at any time of the year. But there were so many questions that we decided to continue the cycle of useful lectures on the topical topic of sleep.

What?

You will learn about what really interferes with a strong and healthy sleep. Believe me, neighbor’s snoring is not the worst thing on this list. We will talk about the medical aspects of sleep, about the dangers that await a person in a dream or in his absence:

  • Why do people snore and how to deal with it?
  • Apnea (respiratory arrest) in a dream – and why should we be wary of this?
  • Why does sleep paralysis happen?
  • What is honeymoon paralysis?
  • What is sexomnia, “head exploding” and “restless legs” syndromes?
  • What to do to get rid of nightmares?
  • Why dream of rain?
  • Are dreams come true?
  • What is fraught with work in the night shift?

How?

The lesson will be held in the form of a lecture. At the end of the lecture, you can ask questions that interest you.

Expert tips that are useful in life:

Why sleep 8 hours a day is harmful?

Sleep is a non-uniform state. Throughout the sleep, we move from superficial sleep to deep sleep, and vice versa. Each sleep phase is 1.5 hours (for someone 1.20 – 1.40). At the early stage and at last of the phase – superficial sleep, it is much more comfortable to go out of it than from deep sleep, in which we are in the middle of the phase. Calculate the duration of sleep preferably in cycles – 1.5 hours, 3 hours, 4.5 hours, 6 hours, etc.

Eight is not a multiple of one and a half. That is why, waking up after eight hours of sleep, we may feel sleepless – the fact is that our body comes out of deep sleep. By the way, this rule is also true for children: if you raise a child at night for feeding, or are going to seat him on the pot, adjust to the wake-up time corresponding to the sleep cycle, the value of which depends on the child’s age.

How much should you sleep during the day?

If you do not have enough time to sleep at night, take a nap during the day. But remember, daytime sleep should be either very short – 20-30 minutes. (at the time of this time, the body doesn’t have time for entering the phase of deep sleep – it is easier to wake up, and this time is enough for recovery); or you should sleep 1,5 – 3 hours to realize natural full sleep cycles.

How much sleep do you need a night?

In order to sleep, the body needs to get enough sleep per night. Let’s try to figure out and determine how many hours a day you need to sleep in order to be awake throughout the day. If you ensure that the duration of sleep that you need, then your memory, reaction and perception will become better, and work will bring more pleasure. You will see positive results in just a few days.

Average sleeping time:

On average, a person needs seven to nine hours of sleep for a good night’s rest. Some need six, and sometimes five hours to sleep. And there are people who need ten or more hours of sleep to maintain working capacity during the day. This means that each person is an individual and in the matter of choosing the duration of sleep should be guided only by their own needs. Therefore, you should not force yourself to sleep more or less than the usual time, just because it does not comply with any generally accepted standards.

What does sleep time mean?

Now let’s define the concepts. No, this is not the time you spend in bed. After all, if you went to bed at 10:00 pm, and then read the magazine for half an hour, talked to your friend on the phone for an hour, and got up at seven in the morning, it means you slept for seven and a half hours, and not nine at all. Many of us, telling us that we went to bed, mean that they will go and lie down, while lying in bed, watch TV or read a book. Therefore, make it a rule, when going to sleep, to deduct from the time spent in bed, the time spent on other things that you do while lying in bed. This is the final time and is pure sleep time.

As shown by research scientists, 93% of people should get for an hour and a half more sleep than they have now. During the research, volunteers were allowed to sleep as much as they wanted, and to wake up naturally, and not on an alarm clock. As a result, almost all volunteers slept for an hour or two longer than usual.

Proper time:

Go to bed before eight hours you require waking up. That is, if you decide to get up at seven, you need to close your eyes at eleven. If you wake up before the scheduled time, it means that you need less time to sleep than eight hours. If you do not sleep enough for this time, then start from the second week go to bed half an hour earlier to spend eight and a half hours in a dream. If this is not enough, from next week go to sleep another 15-30 minutes earlier. Ultimately, you must wake up without an alarm clock. When you succeed, in the morning you will feel truly rested.

Set a sleep schedule that suits you. Every day, go to bed in the evening and get up in the morning at the same time, try not to disturb the schedule. Regular sleep is important in order to stabilize the effects of sleep on your body clock. In the initial month and a partially of the new sleep pattern, the time you spend in bed synchronizes with your biological clock. Observing this schedule, after a while you will unknowingly begin to follow it, you will want to sleep at the time when you lie down on the schedule, and you will wake up without an alarm clock when your body is used.

Can A lack of Sleep cause health issues?

Poor sleep includes non-restful sleep, and a lack of sleep that affects the shape of the day. 1 in 2 people judges he does not sleep enough and 1 in 3 people suffers from sleep disorders, with 5 major health risks.

1- Lack of sleep increases the risk of heart disease

The 2012 study found that sleep deprivation was the most important impact on heart disease. Sleeping 5 hours a night for more than one week increases the risk of hypertension, and over several years increases the risk of heart attack in both men and women.

However, these associations should be interpreted with caution because the long-term consequences of chronic insomnia are difficult to assess because of their frequent coexistence with physical health problems that may be responsible for disorders associated with insomnia.

2- Weight gain and loss of morale

The restless nights promise a brighter tomorrow. Floppy memory, lack of concentration, but also irritability and mood disorders are often the lot of those who do not have their sleep account. Note that fatigue is also a known sign of depression: a majority of people who suffer from this disease complain of insomnia. It is true that when one spends his nights brooding, falling asleep is often late and waking very early.

Side weight, the lack of sleep is not without consequences. Lack of sleep alters the balance of the hormones involved in weight gain. It deprives a first hormone, leptin, which curbs the appetite and is secreted by fat cells during sleep. The bad nights paralyze part of the brake that prevents overeating. They also lead to the production of orexin, a hormone that reduces fatigue and encourages eating for pleasure alone, even when you do not feel the need. In the end, when we sleep badly, hunger increases and we tend to nibble between meals. Nothing likes to accumulate the pounds.

3- Irregular sleep rhythms increase the risk of obesity and diabetes

Important scientific studies have been carried out on the work of nurses in staggered hours (so-called rotating or posted), working day or night alternately.

They show that the reduction of sleep time and the de-synchronization of biological rhythms release some hormones in a disordered way: in particular cortisol, which stimulates the release of insulin and changes in appetite. There too, there is risk of overweight, and also develop type 2 diabetes, called diabetes fat.

4- Night work accelerates aging

A Franco-British study, dating from 2014, shows in people who had worked at night for more than 10 years aging brain – memory, attention, responsiveness – 6 and a half years compared to normal. The good news is that the phenomenon is reversible: 5 years after stopping work at night, we find the cognitive abilities corresponding to our age!

5- Bad sleep increases the risk of depression

Some longitudinal studies suggest that chronic insomnia is an important risk factor for the onset of depression or a new episode of depression and would even be an important barrier to remission. However, it remains difficult to decide the exact nature of the link between these two disorders.

Insomnia Method succeeds with 80% of people suffering from a bad sleep: our online program teaches you to naturally initiate a quality sleep, with a personalized journey according to the characteristics of your insomnia, interactive tools and psychologist’s coaches that accompany you

After 2 to 3 months, you will find a better quality of sleep associated with a better quality of life.

Can meditation help sleeping?

Observing one’s thoughts while taking a distance, while focusing one’s attention on one’s breath and one’s physical sensations, helps one to find a state of calm and to slide towards sleep. Let yourself be guided for this meditation exercise that can help you get to sleep.

Getting to sleep is often a challenge during a meditation session. It is therefore not surprising that this practice is recommended to promote quality sleep. Sitting down and concentrating on your breathing allows you to calm down, to have a look without judging your thoughts, and therefore to reduce stress.

Of course, wanting to fall asleep at all costs may be counterproductive. Just as if you are trying to have a perfectly clear state of mind while meditating, you risk creating stress and unnecessary pressure. But a simple, patient, non-forced resolution can work miracles. Put yourself to the test without setting any specific expectations or goals. Just settling in without getting too carried away by thoughts can help us slip into sleep.

Here is a routine to help you.

  • Lie on your back, in the bed, spreading your legs to the width of the hips. Place your arms on your sides or your hands on your stomach.
  • Notice your breathing. Pay attention to the movements it causes: the chest that rises, the belly that swells, the feeling of the air that enters through the nose and out through the mouth.
  • Your mind is wandering, it’s normal. Let the thoughts form, and observe them with a little distance while continuing to pay attention to the breathing.
  • If anxiety, fear, or frustration make your throat tight, repeat that you cannot do anything but wait for the next day to find solutions. Do not judge yourself and turn off self-criticism.
  • Move attention to the sensations of your body. Start with the feet: the temperature, the pressure of the heel on the mattress, or the sheet on the toes… then goes to the legs, the pelvis, the belly, and so on.
  • Observe the flow of your thoughts and the rhythm of your breathing based on the areas of the body you are viewing. With patience, regain control over your mind and focus on the breath.
  • Take the time to visualize your back, where many of our tensions are concentrated and to relax as much as possible.
  • Then move on to the neck and muscles of your face, noting any possible points of tension or pinching, and relaxing them at best.
  • For a few moments, become aware of the physical sensations of your whole body.
  • If you are still awake, turn your attention to the breath, and count the inspirations and expirations. When you reach ten, start again at zero. If counting is a distraction for you, focus on breathing until sleep gets the upper hand.

In the end the meditation to sleep it works?

Yes and it is proven, after there are diseases of sleep, anxiety of background, traumatisms, which require the intervention of professionals. But it doesn’t price you anything to try because meditating it’s free there are no side effects and you risk only the positive.

Natural Sleep